2016 Holiday Cookbook

Transcription

1 2016 Holiday Cookbook

2 Table of Contents Roasted Cauliflower & Brussels Sprouts... 1 Homemade Cranberry Sauce... 2 Roasted Vegetables... 3 Sweet Potato Pie... 4 Glazed Sweet Potatoes... 5 Cornbread Stuffing... 6 How to Roast a Healthy Turkey... 7 Credits... 8

3 Roasted Cauliflower & Brussels Sprouts Here's an easy Thanksgiving side dish that you can prepare the night before. The mellow flavors of roasted cauliflower and Brussels sprouts are a great accompaniment to turkey, chicken or meat any time of year. Ingredients 1 large cauliflower, quartered, cored and cut into 1-inch florets 4 cups (2 pints) Brussels sprouts, halved lengthwise 2 Tbsp olive oil 5 garlic cloves, minced 3 tsp chopped fresh rosemary or 1/2 tsp dried, crumbled 3/4 tsp black pepper 1/2 tsp salt 2 oz cooked turkey bacon, crumbled (gluten-free if needed) In a large bowl, combine cauliflower and Brussels sprouts. Add oil, garlic, rosemary and black pepper and toss well. Cover tightly with plastic wrap and refrigerate overnight. Preheat oven to 450. On a large baking sheet with sides, spread vegetables in a single layer. Sprinkle the vegetables with the salt. Roast the vegetables about 20 to 30 minutes, or until they are crisptender and just browned on the edges. Remove the vegetables from the oven and transfer to a bowl. Add bacon and toss to combine. Serve warm. Yield: 8 servings 1

4 Homemade Cranberry Sauce Cranberry sauce isn t just for Thanksgiving anymore. This easy homemade cranberry sauce is a flavorful, fresh topping for turkey and a healthy condiment for sandwiches. Ingredients 1 bag (12 oz) fresh cranberries 3/4 cup orange juice 1 tsp ground cinnamon 1/2 tsp finely minced fresh ginger 2 Tbsp maple sugar or brown sugar 1/8 tsp salt Black pepper to taste Orange zest, for garnish In a medium saucepan, combine all ingredients except orange zest and cook on high heat. Bring mixture to a boil. Reduce heat to a simmer and cook for 20 minutes, stirring occasionally, or until reduced by half. Remove from heat and allow mixture to cool and thicken. Serve cold, at room temperature or warm. Garnish with orange zest before serving, if desired. Yield: 8 servings 2

5 Roasted Vegetables If you re looking for a simple side dish, it doesn t get any easier than this. These mellow roasted vegetables are a perfect Thanksgiving side dish. Ingredients 1/3 cup olive oil 3 carrots, cut into 1/2-inch-thick circles 1/2 lb Brussels sprouts, halved 1 lb red potatoes, quartered 3 medium parsnips, cut into 1/2-inch-thick slices 1 lb sweet potatoes, cut into 1-inch-thick cubes 1 medium onion, cut into wedges 1 tsp dried rosemary 1 tsp dried thyme 1 tsp dried basil 1/4 tsp salt 1 Tbsp black pepper Preheat oven to 400. Lightly spray an 11 x 17-inch baking sheet with nonstick cooking spray. In a large bowl, combine all ingredients. Toss the vegetables to coat with the olive oil. Spread the vegetables evenly on baking sheet. Place on middle rack in oven and bake for 35 to 40 minutes, or until vegetables are cooked through to desired consistency. Serve warm. Yield: 12 servings 3

6 Sweet Potato Pie Southern sweet potato pie is a perfect Thanksgiving recipe that can be made ahead. Made with less sugar and eggs than traditional sweet potato pie, this easy recipe is light, creamy and delicious. Ingredients 3 Tbsp margarine 1/4 cup sugar 1/4 tsp salt 1 large egg yolk 3 Tbsp fresh lemon juice 1 tsp grated lemon zest, plus additional for garnish 1/2 tsp ground cinnamon 3 large sweet potatoes (1 1/2 lb), cooked, peeled and mashed 1 cup fat free evaporated milk 3 large egg whites 1 prepared 9-inch pie shell, unbaked 1/4 cup fat free whipped topping, optional Preheat the oven to 350. In a large bowl, beat together the margarine, sugar and salt. Add the egg yolk, lemon juice, lemon zest and cinnamon; mix well. Stir in the sweet potatoes and milk and mix to combine well. With a hand mixer, beat the egg whites on high speed until stiff peaks form. Fold half of the egg whites into the sweet potato mixture until combined. Fold in the remaining half of the egg whites until combined. Pour the mixture into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool before serving. Pie can be made 1 day in advance and kept covered and chilled. Serve topped with a dollop of whipped topping and lemon zest for garnish, if desired. Yield: 10 servings 4

7 Glazed Sweet Potatoes Sweet potatoes just got a little sweeter. A light orange juice, brown sugar and cinnamon glaze adds great flavor but few calories to this easy, low fat Thanksgiving side dish. Ingredients 2 Tbsp reduced-calorie trans fat free margarine 4 sweet potatoes, peeled, quartered and cut into 1/2-inch wedges 1 cup water 3/4 cup orange juice 1/4 cup firmly packed light brown sugar 2 Tbsp granulated sugar 1/4 tsp cinnamon 1/8 tsp salt Black pepper to taste 2 tsp dried cranberries 2 tsp fresh orange zest In a large skillet, melt margarine over medium-high heat. Add sweet potatoes and stir until coated evenly. Add water and orange juice; cover, and cook 15 minutes, or until potatoes are just tender. Reduce heat to medium and continue cooking, uncovered and stirring occasionally, until most of the liquid is evaporated, about 10 minutes. Sprinkle sugars and cinnamon over potatoes and toss until coated. Continue cooking until sugar caramelizes and potatoes have a brown glaze, 5 minutes, turning occasionally. Season with salt and pepper, garnish with dried cranberries and orange zest, and serve immediately. Yield: 10 servings 5

8 Cornbread Stuffing This gluten-free stuffing will have Thanksgiving dinner guests raving. Make this cornbread stuffing ahead and free up time for the rest of your Thanksgiving recipes. Ingredients 1 cup diced dried figs 1/4 cup 100% corn bourbon or orange juice 3 cups crumbled stale cornbread (gluten free if needed) 3/4 cup diced onion 1 cup chopped celery 4 garlic cloves, chopped 1 cup chopped cooked chestnuts 1/2 tsp chopped fresh sage 2 cups fat free chicken broth (gluten free if needed) 3 egg whites Preheat oven to 350. Lightly coat a 2-quart baking dish with nonstick cooking spray. In a small bowl, soak figs in bourbon or orange juice until soft. Once soft, remove from liquid. Discard any remaining liquid and set aside figs. In a large bowl, combine cornbread, onion, celery, garlic, chestnuts, sage and figs. Add chicken broth and mix well. Let stand 5 minutes. Lightly whisk egg whites and fold into cornbread mixture. Evenly spread mixture into baking dish. Bake for 45 minutes, or until golden brown. Yield: 8 servings 6

9 How to Roast a Healthy Turkey Use these pointers to select and cook a healthy turkey for a Thanksgiving dinner with less salt, lower fat and reduced cholesterol. Select a fresh turkey that has not been soaked in or injected with a brine solution. Choose the right size turkey: One pound of turkey will feed at least two people. (Don t forget to add a little extra for those all-important leftovers). Add a half-inch of water or reduced-sodium chicken broth to the bottom of your roasting pan to keep the turkey moist. Rub the turkey with olive oil to get a crisp, browned skin. Generously sprinkle the turkey with fresh herbs of your choice such as parsley, sage, thyme and rosemary. The herbs add great flavor without the high sodium in salt. Roast at 325 F for approximately 20 minutes per pound. To prevent food-borne illness, insert a meat thermometer into the thickest part of the thigh. It should read 165 F before you pull the bird out of the oven. Baste regularly while roasting. If the turkey gets too brown, cover it with a foil tent. Add more water or broth to pan as necessary during the cooking process. If you re using the drippings from the pan to make gravy, let the fat settle first and skim it off. Carve and enjoy! 7

10 CREDITS Roasted Cauliflower & Brussels Sprouts: Review Date: February 26, Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc. Judy Capodanno, Health ecooking Editorial Director, Baldwin Publishing, Inc. This page created February 1, 2010 and last modified September 23, No information provided by Baldwin Publishing, Inc. in any article or in any Health ecooking video, recipe, article and/or other Health ecooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health ecooking video, recipe, article and/or other Health ecooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use. Homemade Cranberry Sauce: Copyright 2016 Baldwin Publishing, Inc.. All rights reserved. Health ecooking is a registered trademark of Baldwin Publishing, Inc. Cook ekitchen is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Review Date: February 26, Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc. Judy Capodanno, Health ecooking Editorial Director, Baldwin Publishing, Inc. This page created February 1, 2010 and last modified September 23, No information provided by Baldwin Publishing, Inc. in any article or in any Health ecooking video, recipe, article and/or other Health ecooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health ecooking video, recipe, article and/or other Health ecooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use. Roasted Vegetables: Copyright 2016 Baldwin Publishing, Inc.. All rights reserved. Health ecooking is a registered trademark of Baldwin Publishing, Inc. Cook ekitchen is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Review Date: February 26, Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc. Judy Capodanno, Health ecooking Editorial Director, Baldwin Publishing, Inc. This page created February 1, 2010 and last modified September 23, No information provided by Baldwin Publishing, Inc. in any article or in any Health ecooking video, recipe, article and/or other Health ecooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health ecooking video, recipe, article and/or other Health ecooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use. Sweet Potato Pie: Copyright 2016 Baldwin Publishing, Inc.. All rights reserved. Health ecooking is a registered trademark of Baldwin Publishing, Inc. Cook ekitchen is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Review Date: February 26, Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc. Judy Capodanno, Health ecooking Editorial Director, Baldwin Publishing, Inc. This page created February 1, 2010 and last modified September 23, No information provided by Baldwin Publishing, Inc. in any article or in any Health ecooking video, recipe, article and/or other Health ecooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health ecooking video, recipe, article and/or other Health ecooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use. Glazed Sweet Potatoes: Copyright 2016 Baldwin Publishing, Inc. All rights reserved. Health ecooking is a registered trademark of Baldwin Publishing, Inc. Cook ekitchen is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Review Date: February 26, Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc. Judy Capodanno, Health ecooking Editorial Director, Baldwin Publishing, Inc. This page created February 1, 2010 and last modified September 23, No information provided by Baldwin Publishing, Inc. in any article or in any Health ecooking video, recipe, article and/or other Health ecooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health ecooking video, recipe, article and/or other Health ecooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

11 CREDITS Cornbread Stuffing: Copyright 2016 Baldwin Publishing, Inc. All rights reserved. Health ecooking is a registered trademark of Baldwin Publishing, Inc. Cook ekitchen is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Review Date: February 26, Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc. Judy Capodanno, Health ecooking Editorial Director, Baldwin Publishing, Inc. This page created February 1, 2010 and last modified September 23, No information provided by Baldwin Publishing, Inc. in any article or in any Health ecooking video, recipe, article and/or other Health ecooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health ecooking video, recipe, article and/or other Health ecooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use. How to Roast a Healthy Turkey: Copyright 2016 Baldwin Publishing, Inc. All rights reserved. Health ecooking is a registered trademark of Baldwin Publishing, Inc. Cook ekitchen is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited. Review Date: February 26, Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc. Judy Capodanno, Health ecooking Editorial Director, Baldwin Publishing, Inc. This page created February 1, 2010 and last modified September 23, Learn more about Baldwin Publishing Inc.'s editorial policy, privacy policy and sponsorship policy. No information provided by Baldwin Publishing, Inc. in any article or in any Health ecooking video, recipe, article and/or other Health ecooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article or any Health ecooking video, recipe, article and/or other Health ecooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use. These and many other recipes can be found in our blog, Perspectives, at perspectives.einstein.edu.

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